It is now actually well on the way… I am of course talking about the summer months! Sat outside the box on Sunday, leant against the container (a dangerous place to be when geriatric HGV drivers are on the hunt for a pull up bar to drive right into) was a proper Sun trap. Absorbing the heat that had originated 7 minutes prior, exactly when I was creating my own warmth on the F’ing assault bike!
Sorry, I waffle on no more…

CrossFit Cardiff WoD
Complete as many rounds as possible in 16 minutes of:
Run 400m
4 Squat cleans (85/60kg)
16 Toes to bar

Specialty
20 Minutes of ring muscle up practice

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit